October 5,2018

United Performance – CrossFit

Warm-up (No Measure)

3 Sets:

30 Sec banded shoulder distraction (both arms)

Assault Bike 10/8 Calories

Spiderman into thoracic rotation

6 Single arm OHS Right

6 Strict Pull ups

Inch Worm into Push up 3 push ups + 3 Squats

6 Single arm OHS Left

Metcon (Time)

2 Rounds for time:

15 OHS 75/55

15 CTB

15 Power Snatch 75/55

15 Burpees over bar

Scaled:

2 Rounds for time:

15 front squats 55/35

15 Jumping Pullups

15 Power Snatch 55/35

15 Burpees